Download or read book 137 Tips for Reclaiming Deep Restorative Sleep Every Night written by Belinda Hayward and published by Balboa Press. This book was released on 2018-09-26 with total page 89 pages. Available in PDF, EPUB and Kindle. Book excerpt: If you're like most people, you need eight hours of sleep per night. If you don't get it, you're tired, cranky, and no fun to be around. It's normal to occasionally have trouble falling or staying asleep, but if you're constantly waking up unrefreshed, you must address the problem now. Belinda Hayward, a nutritionist, herbalist, and health coach who has helped many patients battle insomnia (and who has struggled with the condition herself ), explores how to get a good night's sleep in this self-help guide. Tips include: • Avoid alcohol, which increases the production of stress hormones and interferes with brain chemistry and sleep cycles. It may get you to sleep initially, but as the liver works to break it down, it will often cause you to wake up. • Get a healthy intake of tryptophan, which is an essential amino acid found in turkey and other meats, bananas, milk, eggs, oats, cottage cheese, fish, and seeds. • Structural problems in the body affect function or mobility and can lead to other problems, including poor sleep and digestive complaints. A misalignment of cervical cord one (C1) can present as nervousness and insomnia. Reclaim happiness, boost productivity, and discover energy you never knew you had with this guide to improving sleep.
Download or read book Sleep Flow written by Brian Coleman and published by Independently Published. This book was released on 2024-01-29 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: Are you tired of tossing and turning every night, desperately seeking the elusive embrace of a restful sleep? Look no further! "Sleep Flow" is your comprehensive guide to reclaiming your nights and embracing the rejuvenating power of quality sleep. In this no-nonsense handbook, we cut through the noise and deliver practical strategies backed by science to help you achieve the sleep you deserve. Say goodbye to sleepless nights, fatigue, and groggy mornings - it's time to unlock the secrets to a truly restorative sleep experience. Inside "Sleep Flow," you'll discover: ✓Science-Backed Insights: Explore the latest research on sleep science, uncovering the essential principles that govern a good night's sleep. ✓Practical Techniques: From creating a sleep-conducive environment to developing a calming bedtime routine, learn actionable techniques to improve your sleep hygiene. ✓ Mindfulness and Relaxation: Discover the power of mindfulness and relaxation exercises designed to quiet your mind and ease you into a state of deep, restorative sleep. ✓ Nutrition and Sleep: Uncover the connection between what you eat and how well you sleep, with practical tips on optimizing your diet for better sleep. ✓ Technology and Sleep: Navigate the digital age with insights into managing screen time and leveraging technology to enhance, rather than hinder, your sleep quality. ✓ Troubleshooting Sleep Issues: Identify common sleep disruptions and learn effective strategies to overcome insomnia, night-time anxiety, and other challenges. "Sleep Flow" is your passport to a revitalized and energized life. No gimmicks, no fluff - just straightforward advice to help you achieve the sleep you need for a healthier, happier you. Say farewell to restless nights and embrace the transformative power of a good night's sleep with "Sleep Flow." Your journey to better sleep starts now!
Download or read book Sleep Well Tonight written by Ethan D. Anderson and published by . This book was released on 2023-05-02 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: "There's no insomnia like the insomnia that comes from knowing you should be asleep." Are you tired of spending countless nights tossing and turning, desperately seeking the restful sleep that always seems just out of reach? Look no further! "Sleep Well Tonight: Your Guide to Overcoming Insomnia" is your comprehensive roadmap to a better night's sleep, packed with proven techniques and expert advice to help you conquer insomnia once and for all. In this life-changing book, you'll discover: The science behind sleep and why it's essential for our well-being The different types of insomnia and how to identify which one is keeping you awake The role of sleep hygiene in promoting a healthy sleep environment Techniques for managing stress and anxiety that may be contributing to sleep problems The impact of lifestyle factors like diet, exercise, and daily habits on sleep quality The use of natural sleep aids and relaxation techniques to help you drift off with ease The benefits of cognitive-behavioral therapy for insomnia and how to practice it on your own Tips for overcoming chronic pain, pregnancy-related sleep issues, and other unique sleep challenges And so much more! Don't spend another night staring at the ceiling, counting sheep, or worrying about tomorrow's tasks. "Sleep Well Tonight: Your Guide to Overcoming Insomnia" is your ticket to a happier, healthier, and more restorative sleep experience. Transform your nights and reclaim your life with this essential guide, and start enjoying the restful sleep you deserve today!
Download or read book Holistic Approach for Restorative Sleep written by Bikramjit Konwar and published by . This book was released on 2020-11-16 with total page 122 pages. Available in PDF, EPUB and Kindle. Book excerpt: "Sleep doesn't waste time; it's good for the waistline." Sleep Research Scientist Teresa Arora, Ph.D In Holistic Approach to Restorative Sleep, author and healthy living expert Bikramjit Konwar draws on years of advanced study in weight management, healthy living and naturopathy to offer you proven and powerful methods for using sleep restoration to overcome a variety of common health problems, like insomnia, sleep disorders, high blood pressure, obesity, heart disease and depression. You will learn about the amazing health benefits of deep sleep, including muscle repair, memory consolidation, recycling your body, clearing brain toxins and metabolic waste, and the release of hormones that regulate your growth and appetite. That's right... consistent nights of good sleep can help you to lose weight, curb sugar cravings and prevent diabetes! In this valuable sleep improvement guide, you will learn: How sleep deprivation changes your food choices, eating amounts, and lead to weight gain, diabetes, hypertension, diabetes, and more How sleep-wake cycle dysfunction can lead to hormonal imbalance How to use your Circadian Rhythm to set your sleep-wake cycle, the best time to go to bed, and the direction of the body while sleeping. Evening foods & beverages, nutrients that hurt sleep - Foods and drinks you should avoid at night or evening that can cause insomnia. And alternatives to such foods and drinks. Activities that can steal your sleep at night How to fall asleep quickly and calm your racing mind before bed, creating a better sleeping environment. Exercises that can help you to sleep better and balance hormones. How to incorporate exercise into a busy life. Manage Modern day's day to day stress Emotional wellbeing, how to find happiness, cognitive science, and goal setting-powerful methods Have you been struggling to get a good night's sleep, with all the additional stress, due to the external environment, social unrest, and an uncertain future? Then, learn how to fall asleep quickly every night with Holistic Approach to Restorative Sleep. Page Up and Order Now.
Download or read book Deep Listening written by Jillian Pransky and published by Rodale. This book was released on 2017-10-19 with total page 290 pages. Available in PDF, EPUB and Kindle. Book excerpt: World-renowned restorative yoga teacher Jillian Pransky came to the practice of yoga to heal herself. For much of her life, she subscribed to a relentless work hard/play hard mentality, burying parts of herself beneath the pursuit of busy-ness and accomplishment. It wasn’t until a devastating personal loss and health crisis thrust her into suffocating anxiety that she stopped racing around. As she began to pause and examine her actions and emotions, she found herself able to unlock deeply seated tension in her mind and body. Since then, Pransky has been devoted to studying and teaching mindfulness practices, deep relaxation, and compassionate listening. In Deep Listening, Pransky presents her signature Calm Body, Clear Mind, Open Heart program―a 10-step journey of self-exploration that she’s taught around the world. Derived from the techniques that healed her, the practice of Deep Listening invites you to pay close attention to your body, mind, and heart. You’re taught how to tune inward and relax into a state of openness, ease, and clarity. This is the new frontier in integrative wellness—mindfulness designed for healing. Pransky doesn’t ask you to “be your best self,” or “do more!” She asks you to “be here” and “do less.” She guides you gently through the stages of Deep Listening, from being present and noticing your tension to welcoming what you discover with softness and compassion. She integrates tools like guided meditations, journaling prompts, and restorative yoga poses to help you regard yourself with kindness and curiosity. Immersing yourself in the practice of Deep Listening will allow you to nurture your own well-being.
Download or read book Sleep Disorders and Sleep Deprivation written by Institute of Medicine and published by National Academies Press. This book was released on 2006-10-13 with total page 425 pages. Available in PDF, EPUB and Kindle. Book excerpt: Clinical practice related to sleep problems and sleep disorders has been expanding rapidly in the last few years, but scientific research is not keeping pace. Sleep apnea, insomnia, and restless legs syndrome are three examples of very common disorders for which we have little biological information. This new book cuts across a variety of medical disciplines such as neurology, pulmonology, pediatrics, internal medicine, psychiatry, psychology, otolaryngology, and nursing, as well as other medical practices with an interest in the management of sleep pathology. This area of research is not limited to very young and old patientsâ€"sleep disorders reach across all ages and ethnicities. Sleep Disorders and Sleep Deprivation presents a structured analysis that explores the following: Improving awareness among the general public and health care professionals. Increasing investment in interdisciplinary somnology and sleep medicine research training and mentoring activities. Validating and developing new and existing technologies for diagnosis and treatment. This book will be of interest to those looking to learn more about the enormous public health burden of sleep disorders and sleep deprivation and the strikingly limited capacity of the health care enterprise to identify and treat the majority of individuals suffering from sleep problems.
Download or read book Why We Nap written by STAMPI and published by Springer Science & Business Media. This book was released on 2013-11-27 with total page 292 pages. Available in PDF, EPUB and Kindle. Book excerpt: J ÜRGEN AscHOFF "Very bad habit! Very bad habit!" Captain Giles to Joseph Conrad who had taken a siesta. -Conrad: The Shadow Line On the Multiplicity of Rest-Activity Cycles: Some Historical and Conceptual Notes According to its title this book tries to answer the profound question of why we nap-and why Captain Giles was wrong in blaming Conrad for having napped. However, in this volume the term nap is not used in the narrower sense of an afternoon siesta; instead, emphasis is placed on the recurrent alternation between states of alertness and drowsiness, i. e. , on rest-activity cycles of high er frequency throughout the 24 hr. In view of this focus, two authors (Stampi, in Chapter I, and Ball, in Chapter 3) rightly refer to the psychologist Szymanski who was among the first to describe "polyphasic" activity patterns. Hence, I consider it appropriate to open this foreword with a few historical remarks. At the time when Szymanski (1920) made the distinction between "monophasic" and "polyphasic" rest-activity patterns and sleep-wake cy cles, respectively, not much was known about the mechanisms of such temporal structures. Although the botanists quite some time ago had demonstrated the endogenous nature of the "monophasic" sleep movements in plants, the hypothesis of an (still unknown) external driving force was favored by those who studied rhythms in animals and humans (Aschoff, 1990).
Download or read book The Power of the Downstate written by Sara C. Mednick and published by Hachette UK. This book was released on 2022-04-19 with total page 376 pages. Available in PDF, EPUB and Kindle. Book excerpt: Leverage your built-in rhythms of Upstates and Downstates to enhance energy, sharpen thinking, balance moods, fuel fitness, and more. If you’re like most people, the relentless daily grind of go-go-go, do-do-do, can run down your energy and deplete your resources. While most of us find our lives full of “Upstate” moments that rev up our stress engines, it doesn’t have to be this way. World-renowned sleep researcher Sara C. Mednick, PhD, shows us how we can access the most replenishing and repairing aspects of sleep through activities and moments that happen during our day by diving into our “Downstate.” Dr. Mednick shows that bringing ourselves back to the Downstate is critical for our health, well-being, and cognitive longevity. Drawing on her original findings—and those of others across many fields of medicine—Dr. Mednick creates a comprehensive picture of the Upstate/Downstate rhythms that orchestrate all of our bodies’ vital systems, along with a novel theory that aging is caused by spending less and less time in Downstate activities. The Power of the Downstate offers practical, evidence-based insight into how we can all enable those systems to work together in better harmony. You’ll learn: How our bodies and minds are guided by a natural Upstate/Downstate rhythm—and how our modern lifestyles disrupt these rhythms to our detriment; How our vital organs and systems benefit from spending more time in the Downstate – which decreases the risk for Alzheimer’s disease, chronic illness, and early death; How we can activate the Downstate through rethinking how to breathe, eat, sleep and exercise; and The practical four-week Downstate RecoveryPlus Plan. Get ready to be more alert, productive, and cognitively sharp during the day, feel greater intimacy and affection, and enjoy consolidated, restorative sleep at night . . . not to mention expand your years of mental and physical vitality.
Download or read book Night Noise Guidelines for Europe written by Charlotte Hurtley and published by WHO Regional Office Europe. This book was released on 2009 with total page 183 pages. Available in PDF, EPUB and Kindle. Book excerpt: The WHO Regional Office for Europe set up a working group of experts to provide scientific advice to the Member States for the development of future legislation and policy action in the area of assessment and control of night noise exposure. The working group reviewed available scientific evidence on the health effects of night noise, and derived health-based guideline values. In December 2006, the working group and stakeholders from industry, government and nongovernmental organizations reviewed and reached general agreement on the guideline values and key texts for the final document of the "Night noise guidelines for Europe". Considering the scientific evidence on the thresholds of night noise exposure indicated by "Lnight,outside" [L suffix night,outside] as defined in the Environmental Noise Directive (2002/49/EC), an Lnight, outside of 40 dB should be the target of the night noise guideline (NNG) to protect the public, including the most vulnerable groups such as children, the chronically ill and the elderly. "Lnight,outside" value of 55 dB is recommended as an interim target for the countries where the NNG cannot be achieved in the short term for various reasons, and where policy-makers choose to adopt a stepwise approach. These guidelines are applicable to the Member States of the European Region, and may be considered as an extension to, as well as an update of, the previous WHO "Guidelines for community noise" (1999). [Ed.]
Download or read book Living Mindfully Across the Lifespan written by J. Kim Penberthy and published by Routledge. This book was released on 2020-11-22 with total page 238 pages. Available in PDF, EPUB and Kindle. Book excerpt: Living Mindfully Across the Lifespan: An Intergenerational Guide provides user-friendly, empirically supported information about and answers to some of the most frequently encountered questions and dilemmas of human living, interactions, and emotions. With a mix of empirical data, humor, and personal insight, each chapter introduces the reader to a significant topic or question, including self-worth, anxiety, depression, relationships, personal development, loss, and death. Along with exercises that clients and therapists can use in daily practice, chapters feature personal stories and case studies, interwoven throughout with the authors’ unique intergenerational perspectives. Compassionate, engaging writing is balanced with a straightforward presentation of research data and practical strategies to help address issues via psychological, behavioral, contemplative, and movement-oriented exercises. Readers will learn how to look deeply at themselves and society, and to apply what has been learned over decades of research and clinical experience to enrich their lives and the lives of others.
Download or read book Common Worship Times and Seasons President s Edition written by Common Worship and published by Canterbury Press. This book was released on 2013-07-15 with total page 646 pages. Available in PDF, EPUB and Kindle. Book excerpt: This revised, expanded edition of the Common Worship President’s Edition contains everything to celebrate Holy Communion Order One throughout the church year. It combines relevant material from the original President’s Edition with Eucharistic material from Times and Seasons, Festivals and Pastoral Services, and the Additional Collects.
Download or read book The Calm and Cozy Book of Sleep written by Beth Wyatt and published by Rock Point. This book was released on 2020-08-04 with total page 131 pages. Available in PDF, EPUB and Kindle. Book excerpt: The Calm and Cozy Book of Sleep is a down-to-earth guide with expert tips to get you to sleep and stay asleep.
Download or read book How to Meditate written by Lawrence LeShan and published by Hachette UK. This book was released on 2017-10-03 with total page 240 pages. Available in PDF, EPUB and Kindle. Book excerpt: Lawrence LeShan's classic guide to meditation introduced mindfulness to an entire generation. Now it's back in a special ebook edition. Since its initial publication nearly 50 years ago, this simple yet powerful guide has helped more than a million readers reap the profound and limitless rewards of meditation. Now, in a special new edition, How to Meditate is back, singing the virtues of a quiet mind in the overstimulating bustle of the modern world. Outlining a realistic and no-nonsense approach that will enable you to bring meditation effortlessly into your life, no matter how thinly stretched you are, How to Meditate is unrivaled as a source of inspiration and practical instruction for anyone seeking inner peace, relief from stress, and increased self-knowledge.
Download or read book The Cortisol Connection written by Shawn Talbott and published by Hunter House. This book was released on 2007 with total page 340 pages. Available in PDF, EPUB and Kindle. Book excerpt: The hormone cortisol, activated by the fight-or-flight (stress) response, is emerging as a major culprit in a variety of health problems. The Cortisol Connection explores the documented relationship between elevated levels of this hormone, chronic stress, and such health conditions as obesity, depression, suppressed immune system, osteoporosis, and hypertension. This new edition describes the results of the latest research about the connection between cortisol and HSD, and cortisol and testosterone.
Download or read book The Presentation of Self in Everyday Life written by Erving Goffman and published by Anchor. This book was released on 2021-09-29 with total page 272 pages. Available in PDF, EPUB and Kindle. Book excerpt: A notable contribution to our understanding of ourselves. This book explores the realm of human behavior in social situations and the way that we appear to others. Dr. Goffman uses the metaphor of theatrical performance as a framework. Each person in everyday social intercourse presents himself and his activity to others, attempts to guide and cotnrol the impressions they form of him, and employs certain techniques in order to sustain his performance, just as an actor presents a character to an audience. The discussions of these social techniques offered here are based upon detailed research and observation of social customs in many regions.
Download or read book Singlehanded Sailing written by Andrew Evans and published by McGraw Hill Professional. This book was released on 2014-09-05 with total page 255 pages. Available in PDF, EPUB and Kindle. Book excerpt: "It takes thousands of hours of sailing to get the kind of knowledge contained in this book." -- from the Foreword by Bruce Schwab The ONLY bible for how to sail your boat fast, safe, and alone Solo sailing is within any sailor's grasp with a little forethought--and this essential guide. Got a 35-foot sailboat? No problem. Is the wind blowing 20 knots? No problem. Are you racing offshore overnight? Even better. Singlehander Andrew Evans learned the hard way how to sail and race alone--with lots of mishaps, including broaches and a near tumbling over a waterfall--and in Singlehanded Sailing he shares the techniques, tips, and tactics he has developed to make his solo sailing adventures safe and enriching. Learn everything you need to know to meet any solo challenge, including: Managing the power consumption aboard a boat to feed the electric autopilot Setting and gybing a spinnaker Finding time to sleep Dealing with heavy weather
Download or read book The Memoirs of Lady Hyegyong written by JaHyun Kim Haboush and published by Univ of California Press. This book was released on 2013-09-14 with total page 400 pages. Available in PDF, EPUB and Kindle. Book excerpt: Lady Hyegyong's memoirs, which recount the chilling murder of her husband by his father, form one of the best known and most popular classics of Korean literature. From 1795 until 1805 Lady Hyegyong composed this masterpiece, depicting a court life Shakespearean in its pathos, drama, and grandeur. Presented in its social, cultural, and historical contexts, this first complete English translation opens a door into a world teeming with conflicting passions, political intrigue, and the daily preoccupations of a deeply intelligent and articulate woman. JaHyun Kim Haboush's accurate, fluid translation captures the intimate and expressive voice of this consummate storyteller. Reissued nearly twenty years after its initial publication with a new foreword by Dorothy Ko, The Memoirs of Lady Hyegyong is a unique exploration of Korean selfhood and an extraordinary example of autobiography in the premodern era.
